Ridged Gourd (Turai) with Mung dal

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 145.5
  • Total Fat: 5.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 293.4 mg
  • Total Carbs: 11.6 g
  • Dietary Fiber: 5.2 g
  • Protein: 4.8 g

View full nutritional breakdown of Ridged Gourd (Turai) with Mung dal calories by ingredient
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Number of Servings: 8

Ingredients

    Cooked ridged gourd - 1 cup, 2 serving (remove)
    Raw Yellow Mung dal - 0.5 cup, 1 serving (remove)
    *Canola Oil, 2 tbsp (remove)
    Onions, raw, 0.5 cup, chopped (remove)
    Garlic, 1 tsp (remove)
    Jalapeno Peppers, 5 pepper (remove)
    *Cumin seed, 1 tsp (remove)
    *Coriander seed, 1 tsp (remove)
    Mustard seed, yellow, 1 tsp (remove)
    Salt, 1 tsp (remove)
    Brown Sugar, 1 tsp packed (remove)
    Turmeric, ground, 0.5 tsp (remove)
    Peanuts, dry-roasted, 0.2 cup -crushed

Directions

Wash and soak mung dal in a cup of water for 1 hour.
Peel ridged gourd and chop into cubes. keep aside.

Heat oil. Add cumin seeds and mustard seeds. When the mustard starts spluttering, add a pinch of asafoetida, curry leaves followed by chopped onions. Next, add minced garlic and minced japlapenos. Saute for a few minutes. Add turmeric and chopped gourd, salt, sugar and half a cup of water. Cover and let the vegetables cook until almost done.

Now add the soaked mung dal along with the water, cumin and coriander powder or some garam masala, crushed peanuts and let it cook until everything comes together. The soaked mung dal does not take too long to cook. So, ensure that the lentils do not overcook and retain their shape.

Adjust the amount of water to required consistency - the curry should have thick gravy and should not be watery.

When vegetables have reached the required consistency, turn off heat, garnish with chopped cilantro and serve hot with rice or chappatis.


Number of Servings: 8

Recipe submitted by SparkPeople user MANJUK.

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